Fitness Heroics – CrossFit Epically Awesome
In’s
50 Pass throughs
Yoga/Mobility
It’s a Trap….stretch
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Skill/Strength
Squat Snatch (3 sets of 5)
unbroken. Touch and go.
WOD
8/25/2015 (Weight)
10 minute ETMOM
Ever Two Minutes On the Minute
1 Power Snatch
1 Hang Snatch
increasing in weight every 2 minutes.
RX: starting weight 75/55
RX+: starting weight 95/75
Out’s
30 KB Swings
Superhero Training
Yoga/Mobility
-Glutes
-IT bands
WOD #1
8/25 SUPERHERO #1 (Time)
5 Rounds
3 Cleans,
6 Burpees over bar
9 Pistols
THEN…
400 meter sprint (only 1 sprint after all rounds are complete)
RX: 205/125
RX+: 225/135
WOD #2
8/25 SUPERHERO #2 (Time)
20 Toes-2-Bar
40 Wall Ball
80 Double Unders
20 Toes-2-bar
40 Wall Ball
80 Double Unders
20 Toes-2-Bar
RX: 20/14 to 10’/9′
RX+: 20/14 to 11’/10′